Food for Thought: How Nutrition Powers Mental Health

Author: Chantelle van der Merwe

Registered Dietitian (SA) . PG Dip Diabetes Management (UK). All about Real nutrition for Real, every-day life  ​

As a dietitian, I’ve seen firsthand how deeply connected our nutrition is to how we feel—not just physically, but mentally too. The food we eat has the power to shape our mood, energy, memory, and overall brain health. It's time we stop thinking of food as just fuel for the body and start seeing it as nourishment for the mind.

The Mood-Nutrition Connection
Your brain is like a high-performance machine, constantly working to regulate your thoughts, emotions, and behaviors. And like any machine, it runs best on the right fuel. A poor diet can leave this machine sputtering, while a nutrient-rich, balanced diet helps it thrive.

In fact, research shows that people living with depression often lack essential nutrients that play a role in brain function. These deficiencies can worsen symptoms and make recovery more difficult. That’s why I like to refer to healthy meals as “Good Mood Food”—they’re an everyday opportunity to nourish your brain and support emotional well-being.

What to Eat for a Happier, Healthier Brain
Start with real, whole foods—minimally processed and rich in nutrients. Aim for at least five portions of fruits and vegetables a day. These provide vitamins, minerals, and polyphenols that act like little superheroes for your mental health.
Don’t forget about omega-3 fatty acids found in oily fish, nuts, and seeds—they're like the brain’s lubricant, helping neurons communicate smoothly. Even moderate caffeine intake from coffee or green tea can support mental alertness.

Diets like the Mediterranean diet—rich in fruits, vegetables, whole grains, healthy fats, and lean protein—have shown promise in supporting mood and mental clarity. Meanwhile, researchers are exploring the potential of supplements like S-adenosylmethionine and acetyl carnitine to complement traditional treatments for depression.

Tryptophan, The Happy Hormone’s First Step.
One key nutrient in the mood equation is tryptophan, an amino acid that helps produce serotonin, often called the “happy hormone.” With the help of vitamin B6 and other nutrients, tryptophan is converted in the brain to serotonin—a crucial chemical for mood balance and sleep.

Good sources of tryptophan include turkey, chicken, nuts, and seeds. You can support this conversion process by ensuring enough vitamin B6 in your diet from foods like salmon, chickpeas, bananas, and leafy greens.

Supporting the Nervous System Through Nutrition
In my practice, two common goals are improving memory and brain health, and stabilizing mood and energy levels. Here's how I guide clients:

• For better mood and energy: Include anti-inflammatory foods daily such as vegetables, berries, legumes, nuts, and seeds. Add B vitamin and protein-rich foods like fatty fish, chicken, eggs, avocados, and reduce sugary or overly processed foods.
• For brain and memory support: Eat foods that fight neuroinflammation—think turmeric, rosemary, chili, berries, oily fish, dark chocolate, and red cabbage. Support brain cell communication with foods like cocoa, green tea, leafy greens, and shellfish. And don’t forget healthy fats—omega-3s from oily fish, chia seeds, and olive oil are key.

Mental health is complex, but your daily meals can be a powerful tool to support it. If you’re looking to improve your mood, memory, or energy naturally, start by tuning in to what’s on your plate.

Want to learn more?
Click here to read the Epoch Times article, “Optimizing Tryptophan Conversion to Battle Depression,” where I share my insights.